Mobilize, then:
2 sets of:
5 inchworms
3 deep squat progressions
10 t2b
A.) every :90 sec for 9 min (6 sets)
1 hang snatch (above knee) + 1 hang snatch (below knee)
B.) 3 sets of:
40/30 cal bike
15 strict pull-ups
*3 min rest between
C.) 3×8 rdl’s